Monday, July 13, 2015

June Referral Raffle! Tonight we will have a raffle to see who wins a free month of membership for referring their friends! Eligible members: Lorrane (x2) and Lauren Berlinger. We will have the drawing between the 5:30 & 6:30pm WOD.
If you have any soft tissue injuries, come out and get a free chiro treatment Monday between 6-7pm: Monday, July 13, 2015, 6:00pm – Arlington Pain and Rehab Free Chiropractic Treatment
Wednesday is the final day to purchase tickets to the Nationals game: Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game
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Fitness:
Back squat, 3×10 (A)
Performance:
Back squat, 3×10 (ME)
 
Fitness & performance:
AMRAP 15:
15 goblet squats (Rx: 32/24; Fx: 24/16)
15 push-ups
15 box jumps*, 24/20
Run 200m
*it is ok for athletes to cycle the box jumps